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Week starting Jan 19, 2014

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Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

37 Marathons -- PR - 2:48:53 (Fall 2014)

A bunch of Half Marathons -- PR - 1:19:20 (Aug. 2015 - Converted)

10k - 36:30 Unaided // 35:25 (July 2014 - Aided)

5k - 17:28 (Aug. 2015)

1mi. - 4:58 (July 2014 - Track)

 

Short-Term Running Goals:

10k and 5k's to get back into the swing of thing this summer

Sept. 21:  Mill Race Marathon - Under 3:00.  LET's GO!  

 

Long-Term Running Goals:

R2R2R in Grand Canyon  5/18/19 

Marathon < 2:45

Half Marathon < 1:18

Top 10 in Bluegrass 10k

5k < 17

Personal:

400m/800m competitively in track in high school.  Took 15 years off. Started running again in 2010.  Married to my beautiful wife, Tiffany, with 2 little boys, now 4 and 6.  I'm a civil engineer working for the Indiana DOT in Seymour, IN.   I live in a slightly larger town about 20 miles north - Columbus, IN.  Originally from Lexington, KY.

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 1216.95
Vilano Bike On Mag Trainer Lifetime Miles: 277.85
Red Peregrine Velcro Lifetime Miles: 314.94
Red Peregrine NO Velcro Lifetime Miles: 171.83
Saucony Kinvara 11 Lifetime Miles: 237.33
Blue Arahi 4.2 Lifetime Miles: 662.17
Nordictrack TM Lifetime Miles: 358.98
Hoka Bondi 7 Lifetime Miles: 325.22
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
72.057.500.000.4079.95
15 - Brooks Glycerin 11 - Blue Miles: 24.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 47.9512 - Saucony Kinvara 4 - Neon Miles: 8.00
Weight: 152.35
Sun, Jan 19, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM: Long run - made it a trip to family video to return a movie.  Its cold and snowy - about 25 degrees and snowy/slushy on the sidewlaks and people trails, requiring moderate effort on the slick hills just to stay upright nd moving forward.

Anyway, it was slow, but a bit of an effort.  17mi. - 2:20, which is about 8:12 miles. 

15 - Brooks Glycerin 11 - Blue Miles: 17.00
Weight: 152.00
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Mon, Jan 20, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM: easy 11mi. in 1:32:11.  still slick and slushy on the sidewalks and trails (paved) - warmer, though - 35 degrees.  Taking advantage of the day off work (yaah, paid state holidays!!)  Did some light core work and stretching.

PM: mod. 7 miles - 53:15.  Pushed it a little harder this evening than this morning.  Feeling good to get this first official week of Boston training rolling with some quality volume.  It was actually 40 degrees this evening.  Its supposed to get cold again tomorrow, though.

14 - Brooks Adrenaline GTS 14 - Blue Miles: 11.0015 - Brooks Glycerin 11 - Blue Miles: 7.00
Weight: 153.00
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Tue, Jan 21, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.504.500.000.008.00

PM: treadmill at the gym.  Its 11 degrees and very windy/icy.  I'm actually going to pay for a month membership... :(

At least they have cable - I watched some of IU vs. Michigan St. 

Workout is a MPish type workout - 104% x MP for intervals:

TM @ 1%: WU, 2mi. - 12:36(9.5mph), rec. jog @8.5mph, 1mi. - 6:20 (9.45mph), rec. jog 0.5 mi., 1mi. - 6:22 (9.4mph), rec., 0.5mi.-3:05 (9.7mph) , CD

Something wierd was happening in my right knee during second interval - felt... not good, my leg started "collapsing" and felt like it was not going to support my weight while running ! :(  I backed it off, recovered, and fortunately it did not reoccur at the same pace during 3rd interval.  What the hell?!?

8 mi. total - 57:12

12 - Saucony Kinvara 4 - Neon Miles: 8.00
Weight: 0.00
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Wed, Jan 22, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.602.000.000.408.00

PM Treadmill at gym - it was 10 degrees again today.  

8mi. w/ 2mi. MP (9.3mph), 4x strides.  59:20 total

14 - Brooks Adrenaline GTS 14 - Blue Miles: 8.00
Weight: 0.00
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Thu, Jan 23, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

PM - TM at the gym - easy hour - 7mi.  Ran next to D. Fish and watched him do the second part of his 23 mile TM day w/ 8 x 1k... Yeah, inspiring

14 - Brooks Adrenaline GTS 14 - Blue Miles: 7.00
Weight: 0.00
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Fri, Jan 24, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.001.000.000.007.00

PM: treadmill @ the gym - 7mi. moderate with about 1 mi. at MP (9.3 mph) near the end. - 53:00 total.

14 - Brooks Adrenaline GTS 14 - Blue Miles: 7.00
Weight: 153.00
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Sat, Jan 25, 2014
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.950.000.000.0014.95

AM long run in BC State Park w/ the QuaffON! team - about 7 of us m,ade it out this morning.  Me and D Fish went about 15mi. while everybody else was in for about 10 on the snowy roads.  Not to cold ( about 25 deg,) until the wind blew.  14.95 mi. - worked the pace down to about 7min./mi. near the end - 1:54:33 total.  Busted Knuckle in the warm car afterward was nice.

14 - Brooks Adrenaline GTS 14 - Blue Miles: 14.95
Weight: 151.40
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
72.057.500.000.4079.95
15 - Brooks Glycerin 11 - Blue Miles: 24.0014 - Brooks Adrenaline GTS 14 - Blue Miles: 47.9512 - Saucony Kinvara 4 - Neon Miles: 8.00
Weight: 152.35
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